120323

BB Gymnastics

1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.

118

2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.

153

3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.

105, 125, 135, 140 or 145. Never got maximal but was pretty heavy

Conditioning

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.  


About 2 hours later:


10 minute running clock:
Even minutes 3 T&G power clean at 225/155.
Odd minutes 15 GHD


I was nervous and did not know If I could complete this workout at this weight but I did!! BOOM! If you would have told me 2-3 months ago that I would be doing sets of 3 touch and go power clean at 155, I would have laughed in your face. Surprisingly, I had more in the tank.  So excited about how strong this programming has made me over just a short time. It just shows that if you put in the work, you will get better, faster and stronger!